“What’s good for F3 ain’t necessarily good for the weak-minded.” Augustus McCrae, Lonesome Dove.
It was impressive and yet predictable that 6 PAX showed up for a beatdown on the lakefront in 27° weather. After the 15 minute warm-up run, we started off with some Seal Jacks, Windmills, and Mountain Climbers all 20x IC to get going. Then did some running butt kicks, carioca, Frankenstein kicks as we moseyed over to Rips for the thang:
20 Rocky Balboa’s on the parking curb, up and over the stairs, 20 lateral Rocky Balboa’s. Rinse and repeat for about 7 mins.
Mosey to the sea wall for a bear crawl inch warm that got us a bit closer to the playground.
Repeat of last Saturday’s playground AMRAP adding a few things: 5 pull-ups, up the large play set and down the pole, one foot hop across splash pad, 10 Imperial Walkers, up and over smaller play set and back. Alternated pull-ups with knees-to-chest, and IW’s with Irkens.
After 10 minutes of that, circled up and held the Al Gore while one PAX did 20x Imperial Walkers, rotating until each PAX had completed, then another round with 20x squats.
Mosey back to the sea wall for some step ups: 10x Freak Nasties, 10x Left Leg Step Ups, 10x FN’s, 10x Right Leg, 10x FN’s, 10x Box Jumps, all IC.
Back to the flag for a quick Mary: 20x LBC’s, 20x Putins, and out of time. Countdown, welcoming and naming of FNG Beast, and coffee time with more banana nut bread from our admirers. Note that next Saturday’s warm-up run will start a whole 5 minutes earlier, so be there at 6:10 if you’re interested.
Nice touch with the Latin, Steve. The PAX expects nothing less from a scholar of your stature. BTW, if you pass by the swing set where we did pull-ups please let me know. I think that I left some of the frozen skin on my hands there. Turbo